Clock Lunge
Exercise Overview
This is unilateral strengthening exercise for the lower body. The goal of this exercise is to lunge in the directional pattern of clock indices. Start by lunge forwards with the target leg to complete the “12 o’clock” lunge. Return back to a neutral stance. Then lunge towards a “1 o’clock” direction. Repeat up until the 6 or 7 o’clock positions. Keep the core braced to maintain a neutral spine and track the knee along the middle of your foot.
Muscles Involved
Quadricepsvastus lateralisvastus intermediusvastus medialisrectus femorisGlutesGluteus MediusGluteus Maximus
Related Conditions
Knee Meniscus TearACL / PCL / MCL / LCL TearAnkle Sprain (ATFL, TFL, CFL, PTFL sprain)Achilles Tendinitis / TendinopathyTibialis Posterior Tendinitis / TendinopathyRunner’s Knee / Jumper’s KneePatellofemoral Pain Syndrome